Friday
Metcon (Time)
5 Rounds For Time:
5 Deadlifts (245/165)
20 Double Dumbbell 1-Arm Push Press (50/35)
20/15 Calorie Assault Bike
5 Deadlifts (245/165)
20 Double Dumbbell 1-Arm Push Press (50/35)
20/15 Calorie Assault Bike
Warm-up
Extra Credit
Ring Muscle-Up Benchmark
For Time:
30 Ring Muscle-ups
For Time:
30 Ring Muscle-ups
Every 3 Minutes [Starting on the 0:00]:
300/250 Meter Row
6 Lateral Burpees Over Rower
15:00 Time Cap
30 Seconds Each
Easy-Moderate Bike
Inchworm to Push-up
Glute Bridge Walkouts
Kneeling Single Arm Dumbbell Strict Press (Each Side)
Performed with Lighter Dumbbell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats